Durata/Exercises/Lats Exercises
Muscle group

Lats exercises

22 exercises train the lats directly. Another 2 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.

Best programs for lats All 22 Indirect work
Back
Most lats volume

Programs that train lats hardest

Ranked by how many working sets aim at the lats over one full cycle.

Working sets per cycle020406080100
  1. 1Juggernaut Method 2.096
  2. 25/3/1 For Beginners60
  3. 3Bullmastiff45
  4. 45/3/1 Triumvirate40
  5. 5Candito 6 Week Strength38
  6. 690-Day Transformation36

Recurring programs repeat that cycle indefinitely.

The exercises

All lats exercises

Chin UpLats · 13 programs Chin Up (Assisted)Lats · 1 program Chin Up (Weighted)Lats · 5 programs Iso-Lateral High Row (Machine)Lats · Machine Iso-Lateral Low RowLats · Machine Iso-Lateral Row (Machine)Lats · Machine Kipping Pull UpLats · Machine Kneeling Pulldown (band)Lats · Machine Lat Pulldown - Close Grip (Cable)Lats · 1 program Lat Pulldown (Band)Lats · Resistance Band Lat Pulldown (Cable)Lats · 22 programs Lat Pulldown (Machine)Lats · Machine Negative Pull UpLats · Bodyweight Pull UpLats · 7 programs Pull Up (Assisted)Lats · Machine Pull Up (Band)Lats · Resistance Band Pull Up (Weighted)Lats · 5 programs Rope Straight Arm PulldownLats · Machine Single Arm Lat PulldownLats · Machine Sternum Pull up (Gironda)Lats · Machine Straight Arm Lat Pulldown (Cable)Lats · Machine Wide Pull UpLats · Machine
Indirect work

Also works the lats

These target another muscle, but the lats still does its share.

Landmine RowUpper Back · Barbell Pullover (Machine)Chest · 1 program